10 No-Equipment Workouts

No Equipment workout stretching athlionz

Working out is a must when it comes to your overall health. You have to combine some good exercise sessions with a healthy diet. This will make you sure that you are covering all the needs of your body. And the good news is that you don’t need expensive equipment to workout. You can do it without any type of investment, right in the comfort of your house. Here are 10 of the best exercises that you can do any time you need to get in shape!

Tip: in order to make the full advantage of this article. we recommend getting a Yoga Mat.

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Our List of No-Equipment Workouts You Can Do Right Now

1. Push ups

first exercise with no equipment needed

You can do push ups any time and anywhere you want. There is no equipment needed. All you have to do is work with the weight of your body properly. By doing push ups on a regular basis you will work more muscles of your body. You will work your triceps, chest, torso, legs a little bit by simply doing push ups. It will help you a lot to keep your core engage for the entire exercise. And try to do as many as you can at a time. Take a 30 seconds break in between sessions.

If you never tried push-ups, they are very easy to do. Simply get your body in a horizontal position and place your palms on the floor. Make sure that your wrists are parallel with your shoulders and your back is straight. Move the weight of your body up and down without moving your palms or your feet. Make sure to keep a straight back at all time!

2. Air Swimming

air swimming pilate exercise

This is an exercise that is not so common but it is very efficient. It is a Pilates exercise and you will start loving it, the moment you get on it. It is recommended to use a mat as most of your body will lay on the floor during this workout. What this exercise does is work the back side of your body. If you keep repeating it, you will adjust your posture and you will have a straighter back. Plus, you will not know what back pain is anymore.

It is also very easy to do. You have to lay down on the floor or on your mat, with your arms and legs spread out. Make sure that your arms are placed above your head. All you have to do from this position is lift your arms and legs off the floor as much as you can do it. If you can lift your chest as well, do that too. You should perform this exercise daily. Do up to 3 sets and take a 30 seconds break in between them. The number of repetitions depends on your tolerance.

3. Superman Punch

As fantastic as this exercise is, it is also very efficient for both men and women. It will work out the backside of your body as well, just like the previous exercise. But it will also work out your arms a lot more. This exercise is excellent for your back, your buttocks and your shoulders. And all you need to do it is a clean floor or a mat for more comfort.

Get your body in the same position like the previous exercise, laying on the floor with your arms and legs spread. As you lift your arms and legs do a punching movement by bending both of your elbows and aiming ahead. Repeat this three times with your legs and arms elevated off the floor. Perform three sessions with a 20 seconds break in between.

4. The Split Squat


This exercise is, exactly what it is, a split squat. You will be able to work out the muscles of your legs as well as your posture. You will need a chair or a couch for this one or any elevated surface. And if you have some quality gym shoes, everything will be a lot easier. The shoes will keep your feet safe and compact during any type of exercise you perform. So, it is indicated to always wear some shows when you start your exercise sessions. You can use the Barerun Barefoot Quick-Dry Water Sports Shoes. They are very trendy shoes nowadays and they give you the flexibility you need for this exercise. And they are unisex as well!

The split squat is an easy and very efficient exercise. Stay straight facing away from your chair or couch or any elevated surface you might use. Place one foot on the floor and the other foot on the elevated surface. Keep your hands behind your head and engage your torso. Lower your body down by bending your knees. Get back to the original position and repeat for at least 10 times for each leg. Switch the legs and do the same for the other leg.

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5. One Leg Triceps Dip

one leg tricep dip

Just like the name says it, this exercise is great to work out your legs and your triceps. You can do it at home with no equipment but your gym shoes will definitely help at this exercise. The right shoes will give you stability and they will help you perform this exercise at its best as well.

Bend your knees and place your palms on the ground in such a way that your face is upwards. Bring your buttocks off the ground until the weight of your body is supported by your hands and feet. Lift one leg up and lock it in that position as you move your buttocks up and down. Maintain an engaged torso at all time. You can do as many repetitions as you feel comfortable. Make sure to take at least 30 seconds break between sets.

6. The Break Dancer Move

The breakdancer move is a great exercise for your upper body, glutes and mobility. But it will also take care of your legs and core as well. And it is one of those exercises that are fun to do as well. It can also be a cardio exercise if you do it fast enough. And the truth is that the more you perform this exercise, the better you will get at it.

To perform it you don’t need anything special as you will be able to do it by simply using your mobility. To start with stay on your fours with your hands parallel to your shoulders and your feet parallel to your hips. Move your right leg under your torso as you lift your knees and turn your body in the same direction. Get your left hand off the floor and lift it at the same time with your right leg. Repeat this exercise several times on each side by taking a small break in between.

7. The Classic Abs

abs workout with no equipment, just shoes

No day without some abs. Some days you will do more while others you will focus on other parts of your body. But not skipping the abs from your workout routine is a wise idea. And it can make all the difference to your body. No to mention that you will have a chance more to reach those 6 pack abs that you always dreamed of.

To do abs all you need is to lay down on your back and lift your upper body. Keep your hands behind your head and try not to lift your legs off the ground at all. Repeat this exercise as many times as you can. You can even perform 25 -30 repetitions at a time if you are not a beginner at this.

8. Running in Place


Yes, you can run in the house eve if you don’t have a treadmill. All you need to do is start running without moving your legs in front of you that way your body still stays in the same spot. Why should you do this? Firstly, because it can be a great cardio workout that can be done at any time. Second because it is a great exercise for your legs and feet. And third because you will sweat some calories off. And if you have those great gym shoes, this is the type of exercise that they will save your life at. By wearing them you will get all the comfort you ever wanted during a run in place session!

9. The Glute Bridge

glute exercise

source: anytime fitness

The glute bridge is one of those exercises that will bring you a lot of benefits if you do it regularly. It is a great exercise for those of you who spend a lot of hours sitting down. And if you make sure to perform this exercise, your hamstrings and hips will thank your it every time you perform at least 10 repetitions of this exercise.

All you have to do is lie down on your back with your arms around your body. Bend your knees in such a way that your feet are laying flat on the ground. Gently lift your body off the ground as high as you can and get back to your original position. Repeat this several times before you take a 30 seconds break.

10. Lunges

side lunge exercise together

Lunges are easy and accessible to do any time. If you have good gym shoes, you will be able to perform many lunges without feeling any type of discomfort. Lunges are good to work out your leg muscles but also to keep a correct posture. And except some basic stretches to warm up your muscles, you don’t need to prepare in any way.

Simply stay straight with both of your feet firmly placed on the floor and your arms around your body. Step your right foot behind you in a diagonally direction and stretch as much as you can. Maintain this stretching position for 5 seconds and repeat the same movement with the other leg. Engage your torso while you are at it.


Working out is easy even if you don’t want to invest into a lot of equipment. The only investment that you should do is in a mat and a pair of gym shoes. Don’t neglect working out even during those busy days because you need to be consistent to see results. On the long run you will be healthier and in a much better shape!

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